Ramadan is the holiest month in the Islamic Calendar, across the world. During this period, people abstain from eating, drinking, and smoking from dawn to sunset. If you are fasting this month, it is essential to follow a few basic Ramadan diet tips as fasting the wrong way can be hazardous to your health. To improve the overall health and well-being, people across the globe have identified a few health tips to follow during Ramadan.
If you are fasting, then here is a list that TABIIB has curated of all the basic tips to follow during the holy month of Ramadan:
1. Stay Hydrated
It is advised you drink as much water as possible during Iftar and Suhoor. Experts usually recommend drinking at least 2 litres of water during the night.
You could also add fluids to your body by incorporating fluid rich foods in your meals. Ideally, fruits and vegetables such as cucumbers, watermelons, spinach, broccoli, apples, and oranges are a good choice.
2. Avoid Caffeinated Drinks
When you fast, it is imperative for you to resist the temptation to drink caffeinated drinks. If you don’t do so, you might get extremely thirsty as too many cups of caffeinated drinks can lead to loss of body water. Additionally, you could also feel hungry sooner than expected as sugary drinks get digested very quickly. So, this Ramadan opt for healthy alternatives such as herbal teas or lemon water.
3. Eat Lots of Protein-Rich Foods During Ramadan
Add high protein and high fibre foods to your pre-dawn meal. The idea of adding slow-digesting foods is to provide your body with enough energy to last a few hours. Some slow-digesting foods you might want to add to your Ramadan diet plan are nuts, oats, whole wheat foods, whole grains and greek yogurt.
In nuts, you may particularly want to consider almonds as they contain good fats and help you feel fuller when you break the fast. It is also a perfect Iftar food as it satisfies your body’s fat cravings after the long fasting hours.
4. Eat Greens and Vegetables First
Add plenty of greens and vegetables to your main meal. Even while fasting during Ramadan, it’s important to have a balanced diet with plenty of nutrients and vitamins. Remember to eat greens and vegetables first, as this will give you all the energy you need.
5. Pay Attention to Your Portion Size
Even though you eat your meals in a shorter period of time it is important to not overeat. Eat slowly and pay attention to your body. It takes about 20 minutes for your body to register if you are full or not, so it is important to not eat too much too soon.
6. Keep Moving
Fasting can be physically and mentally exhausting for a few people during Ramadan. However, it’s important to keep moving. Strenuous exercise might not be a good option, but small short walks in-between work or a few stretches every hour will keep your energy up during the day.
7. Avoid Fried, Salty and Sugary Foods During Ramadan
After a long fast during Ramadan, it is entirely common to crave for some greasy, fried or sweet food. While satisfying these cravings might bring you short-term happiness, it is crucial not to succumb to them. Deep-fried and sugary food may feel good in the short run, but they can make fasting a lot harder the next day. In addition to this, fatty food can also cause fatigue and weight gain.
Instead of caving into your sweet cravings during Ramadan, you can substitute them with healthy food that contains natural sugars. Frozen yogurt, a probiotic is a great option as it aids digestion. You could also eat fluid rich foods such as watermelons, apples or oranges to satisfy your cravings.
People usually recommend less salt intake, mainly during Suhoor because salty food can make you thirsty. Too much sodium can also lead to bloating, leaving you uncomfortable throughout the day.
Overall, it’s important to ensure that your life is as normal as possible. For instance, even though you eat your meals in a shorter period of time it is important to not differ too much from your normal diet. A well-balanced diet is key to fasting during Ramadan. Most importantly, just be patient with your body and enjoy the holy month. Ramadan Kareem!